Cool training for arm wrestling: technique, examples and number of approaches. Arm wrestling training

Beginning athletes often ask: what to do to achieve high results in arm wrestling, what muscles to train, what exercises to perform. In this article I will tell you how to properly structure arm wrestling training in order to achieve success in this type of strength sport.

This is a sport where two athletes arm wrestle each other on a special arm wrestling table. The athlete who pressed the opponent’s hand to a special table cushion wins the fight.

What muscles does this sport use?

During a fight, the whole body works, starting with the legs and ending with the fingers. Let’s list the muscle groups that bear the main load:

All the muscles of the forearm that control the hand and fingers.
Latissimus and all other muscles of the upper back.
The pectoralis major and minor and the anterior deltoid muscles.
Press.

Everything above the waist, one way or another, works during sparring.

The benefits and harms of this sport

Arm wrestling will strengthen your joints, and the stiffness of the ligaments decides who wins the fight. Your hand will have a real iron grip. In this sport, many exercises are aimed at developing grip strength. Gripping fingers will improve your climbing skills. It will be easier for you to carry heavy objects (lifting furniture to the fifth floor).

Arm wrestlers win thanks to correct technique and explosive muscle power. Those athletes who manage to react in time to the judge’s command immediately find themselves in an advantageous position, so the reaction speed of arm wrestlers is crucial.

By practicing arm wrestling, you will increase your speed, explosiveness and reaction speed. Arm wrestling will strengthen your character, you will be able to endure and not give up in difficult times.

During a fight, the wrists, elbows and shoulders, ligaments and muscles of the hands experience colossal overloads. The most common injuries in arm wrestling:

Shoulder muscle avulsions and tears.
Sprains and tears of the elbow and shoulder ligaments and injuries to these joints.
Fractures of the humerus.

Arm wrestling is a very traumatic sport, so before you start wrestling on your arms, strengthen them with regular training and special isometric exercises for 1-2 months. To avoid injuries, devote most of your training, especially at the initial stage, to strength training and strengthening of ligaments, regimen and proper nutrition. And sparring with a partner should be done no more than once a week.

Contraindications

Arm wrestling training is aimed primarily at strengthening the arms and hands, both muscles and joint-ligamentous apparatus. If you experience pain during exercise, you should stop immediately. Do not engage in arm wrestling if you have injuries to the shoulder, elbow and wrist joints, or if you have chronic and inflammatory diseases of the joints of the hands (arthritis, arthrosis, dislocations, torn ligaments).

Be careful when exercising if you have high blood pressure or heart disease, or better yet, consult your doctor first.

Do not exercise if you are poisoned or sick - such training will not lead to anything good. First, you need to undergo proper treatment and fully recover, and only then start training.

Arm wrestling technique

Hook wrestling

Before starting, press your shoulder and elbow tightly to your chest. At the referee's command, immediately bend your hand with your palm facing you and pull your forearm towards you, reducing the angle at the elbow joint. If you managed to do all this, feel free to take down your opponent, he is at a disadvantage. Throughout the movement, keep your elbow tight to your body and fight with your whole body, not just your arm. This method is popular among competitors with developed biceps.

To prevent themselves from being overcome by a hook technique, athletes strengthen their wrists to effectively resist bending of the wrist. And they pull their arm towards themselves, trying to increase the angle at the opponent’s elbow joint.

Overhead fighting system

In this method, you need to bend your opponent's wrist so that your hand is higher. Extend the fingers on your opponent's hand, bring your wrist higher and take your opponent down. This method is more often used by athletes who have long forearm.

Often, when wrestling over the top in competitions, the grip breaks, in order to prevent this situation from happening again, the judges tie the opponents’ hands with a belt.

Fighting sideways

The athlete strives, without changing the angle, to put the opponent down with a lateral force, while the role of the fingers is almost completely absent. When wrestling to the side, the strength and speed of the athlete play a decisive role. This method is used with tied hands. It is important when starting to not let your opponent twist your wrist.

Professional athletes must master all these techniques and be able to effectively resist them; for this they need to strengthen:

Fingers and wrist.
Forearm.
Biceps.
Upper back.
It is imperative to improve the antagonist muscles - triceps, pectoral and deltoids.

Particular attention should be paid to strengthening the ligaments, for this you need to use exercises using isometric tension (holding a load with your fingers, hanging on a bar with bent arms, holding a heavy dumbbell on your biceps).

Exercises that arm wrestlers use to prepare

The standing biceps curl is an effective exercise that develops the biceps, back and forearms. Do not perform the lift in full amplitude - try not to extend your arm more than 1200. To strengthen your forearm, do this movement with a thick bar, or put elastic bands on the bar to increase its diameter.
Lifting the barbell onto the wrist - take the barbell, place your forearms on the bench, palms facing up, bend your hands towards you, lifting the barbell. The exercise can be performed with one hand and using a long barbell, this will additionally load the pronator and supinator muscles.
– place your forearms on the bench and take the weight, palms facing each other, thumb facing up, lift the weight by bending and straightening your wrist.
Deadlifts using a hook or overhead pull-down can be performed both on an arm wrestling table and while standing. The movement repeats that performed during wrestling. We take the handle and pull it to the chest. The arm remains tense throughout the entire exercise, keeping the elbow pressed to the body. It is advisable to use a large diameter handle of the exercise machine to strengthen grip strength (arm wrestler’s handle).
Dumbbell lift for the brachioradialis muscle on the Scott bench. We take a dumbbell with a hammer grip and perform lifts, extending the arm in incomplete amplitude no more than 1000 - 1200 at the lowest point. You can use a lower block for this exercise.
Work out the wrist and biceps with a rubber band or resistance band, using different angles and simulating wrestling.
Training pronation (twisting the hand with the thumb towards you) and supination on a block using a strap.
Holding large weights with your fingers, and lifting with your fingers.
Hold a dumbbell on the biceps with a right angle at the elbow joint.
Pull-ups – . For arm wrestling, it is useful to perform explosive pull-ups not at full amplitude, when at the top point the palms come off the bar, and at the bottom point the elbows do not straighten completely.
Hanging on the bar with bent arms with a right angle at the elbow joint.

Exercises for the shoulder girdle:

Swing dumbbells through the sides.
Dumbbell swings for the rear deltoid.

Barbell presses, bench presses and dips are needed to strengthen the triceps, chest and deltoid muscles; these movements are basic and contribute to the production of testosterone, which is needed to increase muscle mass. Barbell squats and deadlifts are good for these purposes. Performing these exercises once a week will help you quickly build arm muscles and increase strength.

Once a week you need to spar with a partner to practice the correct technique. Beginners should spar once every two weeks. See the video below for an example of a workout.

Home workout example

Kettlebell, dumbbell, expander, or any weight and an old towel.

We perform three sets of pull-ups for the maximum number of repetitions.

We carry out lifting loads with a towel:

Lifting a weight from the floor onto a 4x10 hook.
Lifting a weight from the floor to the top 4x10.
Practicing bending the hand towards yourself 4×10-12.
Practicing pronation and supination 4×10-12.

Exercises on the horizontal bar:

Reverse grip pull-ups 3 sets max.
Hanging on the bar with an angle at the elbow joint of 900 – 3 approaches for each arm.

Hold the kettlebell with your fingers for 3 sets.

Push-ups 3 sets for maximum reps.

An example of upper training in the gym

Bench press 4x12.
Standing barbell curl 4x10.
Wrist curl with barbell 4×10-12.
Pull-ups with partial amplitude and a jerk at the top point, 4 sets to the maximum.
Imitation of wrestling in a hook on a block while standing 4x10-12.
Performing pronation on a block using a 4×10-12 strap.
Supination training on a block with a 4×10-12 strap.
Lifting a load with an armlifting handle or holding the load with your fingers for 3 approaches to the maximum.
Triceps on the upper block 4x12.

Sets and reps

I gave an example of a training scheme for beginners; during training, you can use a different number of repetitions in a set from 15 to 2. Most of the time you need to perform movements in the range of 8-12 repetitions. Select the weight of the weights so that you can do an average of 10 repetitions until failure.

If you do 3 workouts a week, do one of them according to the scheme 15 - 12 - 8 - 6 - 4 repetitions, adding weight in each approach. Exercises should not be done to failure in order to reach the maximum in the last approach. Do this type of training no more than once a week.

If you just want to arm wrestle well, just include a few arm wrestling exercises in your bodybuilding workout once a week.

Common mistakes

It is dangerous to fight on a long or too short table; use only special tables for arm wrestling. Athletes must stand opposite each other on opposite sides of the table; only in this position can they fight.

A common mistake that causes injuries, and even fractures, is turning the head and body away from the fighting hand. It is necessary to look at the fight, and the body should be turned towards the hand.

Keep your body near the table, and press your elbow closer to your body, keeping sharp angles, this will make it easier to fight. The elbow should not be allowed to move too far away from the body; fully straightening the arm can lead to shoulder injury. Try to keep your forearm and shoulder in line.

Ripping your arm off the armrest can cause injury to your elbow; try to keep your elbow in place.

Correct positioning of the legs during a fight is very important; the front leg in front rests on the crossbar, which runs from the bottom in the middle of the table. The hind leg is set back.

Conclusion

Arm wrestling compared to bodybuilding is a very harsh sport. Brutal, exhausting training will strengthen your character and teach you not to give up halfway. It is not enough to have big muscles, you need to make iron ligaments. If you are determined to have arms of steel and fight strong opponents, this sport is for you.

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In contact with

The correct arm wrestling technique will not only make any man a real winner in this sport, but also pump up his biceps. A healthy lifestyle always benefits the body; in fact, any exercise, regardless of which muscles it is aimed at, only helps strengthen the immune system and improve appearance. Of course, if you do everything right.

Probably, every boy since childhood dreams of having the same ones as bodybuilders. And arm wrestling will help make this dream come true.

From time immemorial

For a long time, arm wrestling has been considered one of the most popular methods for resolving disputes and measuring strength. A little later it became a separate sport. Despite the somewhat static and unaesthetic nature of this struggle, in fact, one of the most popular sports competitions (both among women and men) is arm wrestling. Technique, subtleties and secrets here, as in any other sport, are very important. Even thanks to some, you can break your opponent and give yourself confidence.

Any sport (and arm wrestling is no exception) requires very high-quality and professional training. Often, beginners stop their career path long before their first amateur performances, as they were injured during the training phase. You should not trust tutorials and try to prepare yourself. The best option would be to register in a special section.

Of course, a beginner will not immediately sit down at the table, because the arm wrestling technique involves not only wrestling, but also a whole range of exercises: building muscle mass, using a special nutrition system, and an individual regimen for each athlete.

All workouts that are aimed at strength, development of the hand, and biceps are ideal in this case. Such exercises include working with a crossbar, etc.

Also, do not forget that reaction is important in this sport, because even a split second by which an athlete is ahead of his opponent can ultimately become decisive. But don’t forget about special techniques that allow you to win a landslide victory.

Techniques

There are a lot of different techniques in this sport, but there are 3 basic ones:

Triceps. Immediately after the start of the fight, the athlete who decides to attack must move his shoulder towards the opponent and at this time pull his hand towards him. After this, with the force of the triceps, you need to press the opponent’s hand to the pillow.
Top hook. Using a standard wrist movement, but without visible pressure, so that the opponent does not suspect that the technique is being carried out, the attacker must go to the side, thereby piercing the opponent’s hand.
On horseback. As in the previous technique, it is necessary to pronate the hand with a classic grip, but without moving to the side.

Sports for everyone

A person of any gender and age can choose arm wrestling. An athlete’s technique will show how good he is in a fight with an equal opponent. In fact, competitions are not that frequent, approximately 95% of all time is spent on training and preparation.

It is important to consult a doctor before starting classes so that he can determine whether this sport will harm you; perhaps it is better to choose chess. If you have had injuries to your arms and shoulders, and fractures, if you are diabetic and/or hypertensive, it is not advisable for you to engage in this sport. There are also a number of other contraindications that can stop an athlete on the path to success. It’s worth asking a specialist about them.

In any case, if you do not have any health problems, and you decide to devote yourself wholeheartedly to this sport, then the first thing you need to do is study the rules.

Rules

The rules in arm wrestling are surprisingly simple. Although they will take a few minutes to learn, they must be followed without question. There is a special arm wrestling table in front of the wrestlers, where each has their own handle to hold on to, an armrest and a pillow.

In principle, the conditions of the competition are very simple. It is clear that you cannot lift your elbow from the table, and you must touch the handle with your other hand.

You can lift your legs off the floor, but helping yourself with your shoulder while fighting is prohibited.

Many athletes use not very honest (at first glance), but quite effective tactics, which are based on provoking an opponent to commit a foul. For example, some people deliberately jerk their hand before the referee’s signal to make it seem as if the opponent made a false start, etc. The most important thing is not the fighting technique itself in arm wrestling, but the correct setting of the starting position, which is very strictly regulated by the rules.

The torsos of the opponents must be in the same symmetrical position; nothing should be placed beyond the midline line; it is also forbidden to cross it. The phalanges of the thumbs should be visible during the grip.

Correct arm wrestling technique

So, the fight begins with planting your feet. If the athlete is right-handed, then he must put his right leg forward, it should be in the middle of the table. Arm wrestling technique and tactics are no less important than the initial body position.

After the referee gives the signal, it is necessary to make a knocking movement of the opponent's hand, while making a slight bend in the left leg. The elbow should move diagonally.

Beginners should not start their training directly with the wrestling itself, as this often leads to injury. The arm wrestling technique (more precisely, its main task) is to use as much of the muscular-ligamentous apparatus as possible during the fight. It is necessary to have a variety of techniques to become a versatile fighter. That is why you should not decide on your technique initially, because as your muscles grow and experience, it can change several times.

Secrets

The arm wrestling technique involves 3 main wrestling techniques - triceps, hook and mounted. The latter, in turn, is effective when confronting a stronger opponent; in this case, it is not the pressure on his hand that plays a big role, but the correct twisting of his hand.

The best way to fight a weak opponent is with a hook. In this form, you need to pull the opponent’s hand towards you, and then, working with your forearm, crush him.

Triceps are very rarely fought, as this is the most traumatic type.

In order to win, you need to use several techniques at once, dramatically changing one after another. It is also worth adding that the fighting strategy is thought out before the start of the fight.

There is another little trick: wrestlers use magnesium salt and magnesium lubricant to dry out their hands. You can only smear the tips of your fingers, because your opponent's hand will slip due to sweat, and he will not be able to grip tightly.

Greetings to all lovers of a healthy lifestyle and sports!

Today's article will interest many men. After all, most men have wrestled in their arms at least once in their lives. Whenever it was possible to defeat the enemy, sometimes they lost. How to win in arm wrestling, how to prepare, train, what tricks, technical subtleties need to be learned and then used in practice for a successful victory on hand.

Many people believe that winning in such a strength sport depends only on strength. I don’t agree, because in any competition there is a technique of execution. After all, when you visit the gym, you strive to perform approaches with weights correctly. So here, techies win more often and avoid hand injuries.

First, let's look at what muscle groups are involved in arm wrestling training.

Professional wrestlers say that most muscles in the human body work. But the main load falls on the muscles of the forearm and hand. Let's list it.

Biceps
Triceps
Brachialis (triceps, brachialis, clavicle muscles)
Chest muscles (minor, major)
Back muscles (lumbar, latissimus)

If you decide to get serious about arm wrestling, you definitely need to prepare. Arm wrestling training includes a number of exercises. Even at home you can prepare for competitions. Pay attention to approaches.

Dips
We do push-ups from the floor on our fingers ()
Lifting or pressing

If available, be sure to follow

Squat
Deadlift
with a barbell
Bench press
Flexion and extension of the bar at the wrists
Exercises with an expander for arms
Biceps curl
Jogging with dumbbells for general strengthening

Approximate training program for future arm wrestlers

(pay attention to your hands and forearms) 5 minutes
Deadlift 3 sets 8 reps
Raising the barbell for biceps 3 - 12 times
Finger push-ups 3 – 15 reps
Lifting barbells, dumbbells for biceps 3-10 times
Bend the wrists with the barbell 3-8 times
We complete the set of strength exercises with a cool-down

Now let's talk about the secrets of this struggle. If you want to win in arm wrestling, familiarize yourself with the basic provisions

For example, your base hand is right, then put your right foot forward. All body weight will transfer to the hind limb.
Take a position so that your stomach (okay, your abs) is as close to the table as possible. Then the working thigh (fighting arm) will be closer to the working surface.
Pass your thumb under your four after crossing with your opponent's hand.
Place your body close to your working hand. Then the leverage of your arm and your body will pull your opponent to your side.
Bend your wrist towards you to prevent your opponent from doing the same. Grip is the main thing in power wrestling on hands; a successful grip determines whether you win or not.
After the start of the fight, pull the opponent’s hand in your direction and increase the angle between his limb and shoulder.
When fighting, keep your shoulder and forearm close to each other at all times, using your body weight and not just your arms. The main thing is to move towards yourself and down. Then you can quickly win an arm wrestling match.
You see that the opponent’s hand is going down, turn your body towards the tilt, then all the weight will go towards winning.

Now you are familiar with the subtleties how to win in arm wrestling, put it into practice, train and lead a healthy lifestyle, eat right and reach new heights in sports. Best regards, Sergei -

Wrestling technique in armwrestling refers to the composition (arsenal) of techniques for conducting a competitive match of armwrestlers.

Picture 1.

Armwrestling techniques are developed based on an analysis of the content of competitive activity of armwrestlers. This provision provides for taking into account the basic requirements for rational technology options. They determine the position of the arm wrestler’s body parts in space, their trajectories and the main points of coordination in close connection with the position and distribution of the opponent’s efforts. Despite the accessibility of armwrestling, its technique is quite conservative, as it is limited by the small area of interaction between armwrestlers. Increasing the level of general and special physical training, developing the individual characteristics of an armwrestler - all this can influence the technique and its elements; but the basic mechanism of movements is preserved, since it most closely corresponds to the anatomical and physiological characteristics of a person.

The formation and development of the technique of each armwrestler, as a rule, occurs taking into account his height and weight indicators and the development of strength of the main muscle groups. A correct understanding of the armwrestling technique allows the armwrestler to more accurately evaluate and better use the main and auxiliary exercises during the training process.

Improving the technical actions of an armwrestler should be constant and continuous as his level of preparedness increases.

In the technique of a duel in arm wrestling, it is customary to distinguish the following positions: stances (left-sided, right-sided), starting position, attack phase, realization of an advantage. Below is a description of the techniques, techniques and some features of performing the techniques.

Racks(Fig. 1). Before the start of the fight, armwrestlers can take the following stances: the opponents’ legs are under the table and stand parallel or rest on the side bases of the table (Fig. 1, a).

If the opponents fight with their left (right) hand (Fig. 1, b, c), then the left (right) leg moves forward under the table, the right (left) slightly behind.

Armwrestlers can lean with one leg on the opposite side of the table (Fig. 1, d), and also lean on the near side of the stand (Fig. 1, e). In any of the above positions, one leg should not leave the floor.

Starting position. The correct starting position of an armwrestler should facilitate his rapid transfer to such an optimal position in which not only the strength of the muscles of the upper shoulder girdle, the main muscle groups of the torso and lower extremities, but also the athlete’s own weight would be used with the greatest efficiency. Since the position of the arms and shoulders is limited by the competition rules, such conditions can be created by the position of the torso and legs, which in turn are determined by the anthropometric characteristics of the armwrestler.

In any case, without violating the rules, in the starting position the armwrestler should strive to bring the shoulder and forearm as close as possible in order to make maximum use of the “golden rule” of mechanics: losing in distance, we win in strength. In this case, such a “loss” creates additional advantages for the armwrestler to successfully conduct the fight. Due to the fact that the starting position of the armwrestler is stable, since he has a four-support position, an important point in creating optimal conditions for the fight is the correct position of the overall center of gravity of the body (GCG).

Figure 2.

The most stable position of the armwrestler's body in this situation will be in the case when the projection of the general center of gravity is located exactly in the middle of the support area (PO). However, to make maximum use of the starting position (Fig. 2), the armwrestler must take such a position that the projection of the general center of gravity of the “wrestling” hand is perpendicular and located in the center of the table. At the starting position, the opponents’ hands clasp each other so that the phalanx of the thumbs is visible (Fig. 2, a). The armwrestler's clasping hand should be perpendicular to the shoulder, and the angle between the forearm and shoulder should be 90° (Fig. 2, b, c, d). The armwrestler's second hand should hold onto the pin. This is achieved to a greater extent by the position of the legs, which, as a rule, have support on the floor. In some cases, in order to use their anatomical features, armwrestlers use one or another vertical stance as a support, but only for one leg of the armwrestler, if he stands on his left side.

Attack phase. The goal of the attack phase is to gain an advantage over your opponent by moving his arm to an angle of 45° relative to the table area. There are three main methods of attack.

Figure 3. Attack through the top (a, b, c) and hook (d, e) in arm wrestling.

The first way is attack from above(Fig. 3, a, b, c). At the beginning of the fight, the attacking armwrestler immediately begins a sliding movement of his fingers along the opponent’s index finger and covers it with his palm. At the same time, forceful pressure is applied to the opponent’s fingers in order to sharply “supinate” his hand to the position of the general center of gravity. The attacker seeks to squeeze the opponent's hand. Armwrestlers with strong finger and hand muscles have an advantage with this method of attack.

Second way - hook attack(Fig. 3, d, e). From the starting position, the attacker begins to sharply rotate his hand with his little finger inward towards himself, and with his thumb up and outward, thus breaking the opponent’s hand below. In this case, the armwrestler’s center of gravity shifts to the left from the original one.

Third way - push attack. The attacking armwrestler pushes his arm forward, bending it at the wrist (Fig. 4, a), and continues the movement from the shoulder until victory is achieved (Fig. 4,3).

Figure 4.

Achieving Advantage It is considered when one of the armwrestlers, having carried out one or another technique, performs a movement with the hand, ahead of the opponent, as a result of which he achieves victory.

Figure 5.

The armwrestler’s actions in this phase of the fight are aimed at putting pressure on the opponent’s hand in the direction of the resulting force that was set in the attack phase, until a winning result is achieved. This phase of the fight is considered very important, since many armwrestlers, having had an excellent start phase, believe that victory is guaranteed, but lose control and at the same time find themselves in a losing position.

Arm wrestling is a popular way to demonstrate your masculinity and find out who is stronger in the company. However, in reality volume and number of muscles play far from the main role in arm wrestling. To win a confrontation it is not at all necessary to surpass your opponent in strength and weight - wrestling technique is important here. Do you want to win in arm wrestling no matter what pile of muscles is opposing you? Then these tricks and tricks will come in handy.

Correct posture for arm wrestling

To increase your chances of winning, you should pay attention to your position.

Put forward the leg that is paired with the hand that is involved in the fight. With your free palm you should grab the ledge of the table (in professional arm wrestling there is a special pin for this purpose), while making sure that the hand and forearm are as close as possible to a straight line.

Since, according to the rules of professional arm wrestling, it is prohibited to transfer the entire weight of the weight to the elbows - You can only lift one leg off the floor. If you are not having a professional sparring and your opponent looks clearly stronger than you, you can cheat if the opportunity arises - an amateur most likely does not know about this prohibition, and it is unlikely that anyone will look under the table if the hand fight takes place within the framework entertainment program.

Tactical techniques in arm wrestling

If you are not completely confident in your physical superiority over your opponent, you should not put all your strength into knocking down his hand in the very first seconds. In this case it makes sense to resort to wait-and-see tactics, using some techniques to weaken the enemy:

1. The basic rule to remember: the more the arm is bent, the more muscles will be involved in the fight. Therefore, you need to try to straighten your opponent's arm so that he cannot use all his strength.

2. Slowly move your body away from the table, in order to pull the opponent to your side - by forcing the opponent to straighten his arm to the maximum possible limit, you will either ensure that he lifts his elbow off the table (this equates to losing), or his muscles will relax so that it will be much easier to fall over his arm.

3. Try to sharply bend your wrist inward, trying to twist your opponent's wrist. This technique is called a "hook" and it is designed weaken the opponent's biceps and launch a counterattack. This maneuver can be done several times to achieve effect.

4. Intending to pin your opponent's hand to the table, use your body weight when moving - tilt your body with your arm. However, make sure that there is not too much distance between the shoulder and the “lock” - this can greatly weaken your position.
These tips will help you win in arm wrestling, even if your opponent is clearly stronger than you. Anyway, thanks to these techniques you will at least not lose face and you won’t allow yourself to be put down in the blink of an eye. Have a good fight.